Diet Marketing Trends vs. Fact-Based Nutrition

Have you noticed the latest marketing trend occurring in grocery stores?  Manufacturers are promoting the protein content in their products to encourage shoppers to purchase.  Cereals, breads, and even candy bars are touting an extra boost of protein.  Protein is falsely being hyped as the king of macronutrients but, carbohydrates and fat also play important roles in how our bodies function. 

It’s important to eat a variety of foods from all the macronutrients and also consider the quality of our foods.  Each macronutrient category contains foods with high and low quality nutrients.  For better nutrition try swapping low quality foods for high quality foods.  I think you will find the higher quality nutrients are lower in calories and saturated fat and you will also feel satiated longer.

Try changing one food item each week and over time you’ll have a complete diet makeover! Here are some sample swaps for each of the macronutrients (protein, carbohydrate, and fat): 

·         A 6 ounce broiled porterhouse steak has 38 grams protein and 44 grams fat (16 saturated) while 6 ounces of wild salmon has 34 grams protein and 18 grams fat (4 saturated).

·       A packet of instant cinnamon and apple oatmeal contains 160 calories, 200 mg. of sodium, 4 grams of fiber, 4 grams of protein, and 12 grams of sugar.  A similar sized serving of old-fashioned oats contains 150 calories, NO sodium, 4 grams of fiber, 5 grams of protein and NO sugar and only takes 5 minutes on the stove top or 2 ½ - 3 minutes in the microwave.

·       A cup of whole milk contains 146 calories, 8 grams of fat (5 grams saturated), 24 mg. cholesterol, 98 mg. sodium, and 13 grams of sugar while a cup of non-fat milk contains 86 calories, no fat, 5 grams of cholesterol, 127 mg. of sodium, and 12 grams of sugar.

Try to make daily conscious decisions about the foods you prepare and eat.  A nutritional handbook or a phone app (e.g., My Fitness Pal and Fooducate) can be helpful as you attempt to make better choices.  Trendy fad diets are a poor substitute for fact based nutritional awareness.  By making small dietary changes you and your family will look better (inside and out), feel better, and perform better!

Maximize Every Repetition

Whether you’re a male wanting to bulk up or a female wanting to tone up, the training methods to reach your goals are quite similar.  Progressive resistance training increases the size and strength of muscles in both men and women, although men generally have a greater ability due to the hormone testosterone, higher percentage of lean body mass, and larger body size (Westcott, 2014).  Paying attention to your movement speed during each repetition is a training variable you should use to improve your desired results.

There are two phases of a contraction – the concentric action and the eccentric action.  A concentric contraction is the shortening of the muscle – this usually feels like the work phase (e.g., the up phase of a bicep curl).  The eccentric action occurs when the muscle lengthens; it feel like the easier phase of the exercise (e.g., the lowering phase of a bicep curl).  Every time you perform resistance training exercises you should make the most of every repetition by focusing on both phases of a contraction.      

Each repetition should be performed smoothly, taking about 6 seconds to complete – approximately 1-3 seconds for the concentric action and 2-4 seconds to complete the eccentric action (Wescott, 2014).  If you’ve been concentrating on the concentric contraction you may feel more soreness after slowing down the eccentric action.  Eccentric training is known to cause the greatest amount of post workout soreness.  Interestingly, the eccentric training has also been shown to be more effective than concentric training for strength development and muscle hypertrophy (Farthing & Chilibeck, 2003). 

Maximize your strength training routine by working your muscles in both phases of the contraction.  You may need to slow down each repetition and focus more on the eccentric phase but you will soon notice improved results.  As with all resistance training, concentration and proper technique are paramount.     

References

Farthing, J., & Chilibeck, P. (2003). The effects of eccentric and concentric training at

     different velocities on muscle hypertrophy. European Journal Of Applied Physiology,

     89(6), 578-586.

Westcott, W. (2014). Resistance training: programming and progressing. In C.X. Bryant,

     S. Merrill, & D. Green (Ed.), American council on exercise personal trainer manual.

     (5^th edition). (pp. 326-390). San Diego: American Council on Exercise.

 

Reevaluate Your Goals

Are you frustrated because the number on the scale isn’t moving?   Maybe you’re discouraged because you’ve been strength training for several months and still don’t see toned or sculpted muscles.  There are a few things to keep in mind if you’re not noticing results.    

It’s important to remember everyone responds to exercise differently.  Your physiology, how hard you exercise, and your diet all play an important role in the results you’ll achieve.  Just because your favorite celebrity supposedly has sculpted arms from yoga doesn’t mean you’ll get the same results (and they most likely do more than yoga).

To get those sculpted muscles you’ll have to exercise hard!  You can’t lift five pound dumbbells and expect to have arms like Hugh Jackman or Cameron Diaz.  I recommend not looking at the number on the dumbbell or weight stack when choosing how much to lift.  Instead, pick up a weight and see how it feels, then proceed to do the exercise.  You should reach momentary muscle failure between 8-15 repetitions while still maintaining good form.  Also, don’t be fooled by the magazine covers suggesting you’ll have a beach body in 4 weeks exercising only 10 minutes a day.  It’s not going to happen!  You’ll need to dedicate time to strength training at least two or three days a week, cardiorespiratory training most days of the week, as well as good nutrition.

 

Proper nutrition will accelerate your weight loss and/or muscle building goals.  It’s important to include food from all the macronutrients (carbohydrate, protein, and fat).  They will provide you with energy before your workout and improve recovery after your workouts.   Proper nutrition, and a realistic, dedicated exercise program will allow you to see the results popular magazines suggest, but in a real life time frame.   

It’s also important to reevaluate your goals.  Are they realistic and attainable?  Do you have a plan as to how you’ll accomplish your goals?  If you don’t have exercise experience (or even if you do), it is beneficial to hire a certified personal trainer who will design an individualized program to ensure you achieve results safely.   A personal trainer will also educate and motivate you as you work towards your health and fitness goals.   

 

Choices today determine tomorrow...Choose a Healthy Lifestyle!

   

Obesity - A National Problem

Obesity is on the rise in the United States.  Body weights have increased 20% since 1980, with 71% of men, 61% women, and 32% of children being overweight or obese (Schlenker & Long, 2011).  Obesity increases health care costs and the risk of developing chronic diseases.  Heart disease, stroke, type 2 diabetes and certain types of cancer are some of the leading preventable deaths caused by obesity (Center for Disease Control [CDC], 2014). 

The growth of obesity is due to cultural factors, such as eating out more, consuming larger portions, becoming more sedentary, rather than genetic causes (Schlenker & Long, 2011).  Since obesity is caused by our actions, maybe it can be cured by changing our actions!  It doesn’t take much to witness health improvements - a weight loss of 5% to 10% of one’s initial body weight is sufficient to reduce the development of diabetes by 58% in people with pre-diabetes” (Schlenker & Long, 2011, p. 337). 

Being mindful of what you eat and how much you eat will help improve the amount of calories you consume.  Are most of your meals from a box, frozen dinner, or fast food?  Do you recognize the ingredients listed?  How many calories are you really eating?  Are you eating an entire package which is two or three servings?  You can begin being aware of what you’re eating by reading labels.  Try purchasing and eating fresh foods for one week or cooking a homemade meal with a friend – you’ll be feeling better and having fun too!

Incorporate intentional exercise and additional movement throughout the day!   “Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity” (CDC, 2014).  The recommendation for exercise is 2 hours 30 minutes of moderate intensity exercise (or 1 hour 75 minutes of vigorous activity) and two days of strength training every week.  Additionally, move more - try parking further away from the grocery store and also help carry-out clerks by returning your shopping cart to the designated area!  Take the stairs instead of the escalator or elevator and walk whenever possible.

America’s obesity problem has evolved over many decades because of various cultural, social, and economic changes.  However, the solution to reversing these debilitating changes is relatively simple and only requires knowledge, determination, and commitment.  Start today by making conscious and intelligent choices about your diet, increase your intentional exercise, and strive for a healthy lifestyle based upon sensible and informed decisions.   

CHOICES TODAY DETERMINE TOMORROW…

CHOOSE A HEALTHY LIFESTYLE!

 

 

References

Center for Disease Control. (2014). Adult obesity facts. Retrieved from:

 

      http://www.cdc.gov/obesity/data/adult.html

Center for Disease Control. (2014). Why is physical activity important? Retrieved from:

    http://www.cdc.gov/healthyweight/physical_activity/index.html

Schlenker, E.D. & Long, S. (2011). Williams’ essentials of nutrition & diet therapy, 10^th 

    Edition. St. Louis, MO: Mosby Elsevier.

 

 

 

Which is Better - Raw or Cooked Vegetables?

Vegetables play an important role in a healthy diet.  They provide numerous nutrients including potassium, folic acid, fiber, vitamin A, and Vitamin C and most are low in calories and fat.  A diet rich in vegetables may reduce the risk of cancer and other chronic diseases (Center for Disease Control, 2013). 

Most adults should consume approximately 2 ½ cups per day.  Eating vegetables raw or cooked is beneficial to your health, but you may be surprised to learn some are better absorbed cooked rather than raw.  “For leafy greens in particular, cooking seems to boost their ability to lower unhealthy cholesterol levels” (Tufts University Health & Nutrition Letter, 2014).  Fresh tomatoes provide an excellent source of lycopene as well as other vitamins and nutrients, but “cooked tomatoes are even better because the heat breaks down plant cell walls releasing additional lycopene” (Golub, 2006).  Spinach, broccoli and carrots all have higher concentrations of carotenoids (e.g., beta-carotene, lycopene, and  lutein) when they are cooked versus raw.      

Try adding some variety of colors when choosing your vegetables.  A large salad every day is a great way to consume a variety of vegetables.  I steam broccoli and cauliflower and then add it to my salads throughout the week.  At dinner fill half of your plate with some of the cooked vegetables mentioned above.  Keep eating your vegetables – they’re good for you whether they’re raw or cooked!

References

Center for Disease Control. (2013). Fruits and vegetables. Retrieved from:

     http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191

Discover the Goodness of Cooked Greens. (2014). Tufts University Health & Nutrition

     Letter, 32(3), 6-7.

Golub, C. (2006). Savor Fresh Summer Tomatoes for Lots of Lycopene--Even More

    From Canned. Environmental Nutrition, 29(7), 8.

Nutrient Timing Before, During, and After Exercise

We often hear about the importance of diet and exercise in regards to improving our health and fitness.  Did you know what you eat before, during, and after a workout may affect your exercise performance as well as possibly enhance or hinder your goals?  Energy comes in the form of calories (the macronutrients carbohydrates, protein, and fats) - if you don’t consume adequate pre-workout calories your workout may suffer.

Aim to eat a healthy meal containing carbohydrates, protein, and minimal fat at least 90 minutes prior to an exercise session.  Carbohydrates provide the body with glucose – our body’s main source of energy while protein helps slow down the breakdown of muscle.  The food you eat is fuel for your body – make it high-octane premium! 
In most cases you will not need to consume food during an exercise session lasting an hour or less.  However, it is important to stay hydrated!  Water is usually sufficient unless you’re exercising in extreme heat or participating in activities lasting more than one hour, in which case you may want to consider a beverage or snack containing glucose.  

The optimal time to replenish glycogen stores and promote muscle growth and recovery is within an hour after exercise (Suzuki, 2003).  Carbohydrates should be consumed to replenish depleted energy stores (glycogen) while protein consumption will help repair and rebuild muscle.  A glass of chocolate milk is an inexpensive and effective recovery aid after an intense strength training or high intensity workout (Denny, 2013). 

For most of us a maintaining a healthy diet will get us through our workouts and allow us to achieve better results.  Ultimately the amount of fuel needed before, during, and after your workout will depend on the intensity and duration of the exercise activity.  Try incorporating these dietary tips into your pre- and post-workout routines for more sustained energy.

If we could get every individual the right amount of nourishment and exercise, not too little and not too much, we could have found the safest way to health.

~Hippocrates 460-377 BC

References

Denny, S. (2013). How to fuel your workout. Retrieved from:
      http://www.eatright.org/Public/content.aspx?id=6442471759

Suzuki, M. (2003). Glycemic Carbohydrates Consumed with Amino Acids or Protein Right after Exercise   Enhance Muscle Formation. Nutrition Reviews, 61(5),

 

 

 

 

 

Stroke Awareness

May is Stroke Awareness Month.  A stroke is a serious medical emergency. “Stroke is the fourth leading cause of death in the United States and is a major cause of adult disability.  About 800,000 people in the United States have a stroke each year” (Center for Disease Control [, 2014, para. 2).     A stroke occurs when an artery supplying blood to the brain is either blocked or bursts. When the brain does not receive the blood it needs, it begins to die.

Some signs of stroke include:

§  Sudden numbness or weakness of the face, arm or leg, especially on one side of the body

§  Sudden confusion, trouble speaking or understanding

§  Sudden trouble seeing in one or both eyes

§  Sudden trouble walking, dizziness or loss of balance

§  Sudden severe headache with no known cause (National Stroke Association, 2014)

Use the FAST acronym to remember warning signs:

§  F = FACE   Ask the person to smile. Does one side of the face droop?

§  A = ARMS:  Ask the person to raise both arms. Does one arm drift downward?

§  S = SPEECH:  Ask the person to repeat a simple phrase. Is their speech slurred?

§  T = TIME:  If you observe any of these signs, call 9-1-1 immediately (National Stroke Association, 2014).

Stroke prevention tips:

§  If you smoke, quit. 

§  Monitor blood pressure.  High blood pressure increases the risk for stroke.

§  If you have atrial fibrillation, work with your doctor to manage it.

§  If you drink alcohol, do so in moderation.

§  If your cholesterol is high, work with your doctor to control it (National Stroke Association, 2014).

The risk of stroke increases with age, but can happen at any age.  As with virtually all medical conditions, our lifestyle choices can make a difference.   A healthy diet and daily exercise can significantly reduce the risks of stroke.      

References

Center for Disease Control. (2014). Stroke. Retrieved from: http://www.cdc.gov/stroke/

National Stroke Association. (2014). Stroke 101: fast facts on stroke. Retrieved from:

     http://www.stroke.org/site/DocServer/STROKE_101_Fact_Sheet.pdf?docID=4541